Level One
A1. Ring Support Hold + Bottom of Ring Dip Hold
3 x :30 + :30 (bodyweight, box support, or band assisted) (unbroken or accumulate)
A2. Pull Up Hold and Negative
3 x 5 (hold 5 seconds at top and then control descent)
Level Two
A. Strict Muscle Up
3 x 2-4 (control eccentric)
or
Strict Chest to Ring Pull Up (high ring)+MU Transitions (low ring)+Ring Dip
3 x 5+5+5
B. 3 Sets for Max Reps
2:00 to Complete
15 Burpees
Max Ring Rows
-rest 1:00-
2:00 to Complete
20/16 Cal Row
Max Push Up
-rest 2:00 between rounds-
C. German Hang Stretch
2:00
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